- Hold kettlebell in front rack position.
- Step backward, lunge. Bring your back knee to the floor.
- Extend your knee back into the starting position.
- Stand with feet shoulder-width apart, kettlebell between legs.
- Squat, grip kettlebell, explode hips, and lift kettlebell overhead.
- Lower kettlebell safely to start position.
- Stand with feet shoulder-width apart, kettlebell between legs, grip with one hand, hinge at hips.
- Swing kettlebell forcefully forward, using hip thrust, arm straight.
- Swing kettlebell back between legs, repeat for desired reps.
- Lower kettlebell with control, then repeat.
- Explosively thrust hips forward, swing kettlebell to chest height.
- Repeat for desired reps, keeping core engaged and maintaining a staggered stance for balance.
